Crossfit North Cloud – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
20/14 Calorie Ski
10 PVC Passthroughs
10 PVC Overhead Squats
10 PVC Strict Press
Weightlifting
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Snatch (1+1+1+1 x 3 Sets (appr. 70%))
1 Snatch deadlift to mid-thigh + 1 Snatch Pause Pull (pause at the top of the extension for 2 seconds) + 1 Panda Pull + 1 Snatch x 3 sets
Record each set as 1 of your scores for load
Break is needed to maintain form.
Example Sets
Set 1:
1 Snatch deadlift to mid-thigh + 1 Snatch Pause Pull + 1 Panda Pull + 1 Snatch @140
-rest 60-90 seconds-
Set 2:
1 Snatch deadlift to mid-thigh + 1 Snatch Pause Pull + 1 Panda Pull + 1 Snatch @145
-rest 60-90 seconds-
Set 3:
1 Snatch deadlift to mid-thigh + 1 Snatch Pause Pull + 1 Panda Pull + 1 Snatch @150
Based off of a 200# Snatch
Metcon
Ensley Marie (Time)
7 Rounds For Time:
2 Clean & Jerks (165/125)
7 C2B Pullups
20 Double-Unders
1 Snatch (165/125)
7 Toes-To-Bar
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